Workout for: Cameron Francey
Workout covering: Core, upper, lower
Creation date: 12/08/2021
End date: current
Follow the workout below. Repeat the groups where indicated, and see each exercise for specific sets and reps, etc.
Exercise group 1
Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/08/2021 | 3 | 60 | Initial set |
Group 1 Exercise 1
Hay bailer
Movement: Rotation
Reps: 15 L+R
Sets: 1
Tempo: Even
Weight: 40
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/08/2021 | 15 | 1 | 40 | 30 | Initial values |
Group 1 Exercise 2
Crossover row
Movement: Rotation
Reps: 15 L+R
Sets: 1
Tempo: Even
Weight: 40
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/06/2021 | 15 | 1 | 40 | 30 | Initial values |
Exercise group 2
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/08/2021 | 1 | 60 | Initial set |
Group 2 Exercise 1
Lying side leg raise
Movement: Unilateral
Reps: 20 L+R vertical, 20 L+R circles in each direction (2×10’s)
Sets: 3 of each
Tempo: Slow
Weight: orange band
Equipment: mini band
Base of support: lying floor
Rest between sets: 20-30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/08/2021 | 10,20 | 3 | orange band | 30 | Initial values |
Group 2 Exercise 2
Hip abduction
Movement: Bilateral
Reps: 12
Sets: 3
Tempo: even
Weight: 115
Equipment: Hip adductor/abductor machine
Base of support: Standing
Rest between sets: 30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/14/2021 | 12 | 3 | 115 | 30 | |
| 12/08/2021 | 12 | 3 | 105 | 30 | Initial values |
Group 2 Exercise 3
Hamstring curls
Movement: Unilateral
Reps: 8 L+R
Sets: 3
Tempo: even
Weight: 50
Equipment: Hamstring curl machine
Base of support: Seated
Rest between sets: 30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/14/2021 | 8 | 3 | 50 | 30 | |
| 12/08/2021 | 8 | 3 | 45 | 30 | Initial values |
Exercise group 3
Times to repeat the group: 3
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| 12/08/2021 | 3 | 60 | Initial set |
Group 3 Exercise 1
Lat pulldown
Movement: Bilateral
Reps: 8
Sets: 3 – do exercise 2 between sets
Tempo: even
Weight: 75# – try 80 next time
Equipment: Cybex
Base of support: Seated
Rest between sets: 20-30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/08/2021 | 8 | 3 | 75 | 30 | Initial values |
Group 3 Exercise 2
Overhead press
Movement: Repeat 1: Unilateral, Repeat 2: Bilateral, Repeat 3: Alternating
Reps: 6 – try 7 next time
Sets: 3 – Do after exercise 1
Tempo: even
Weight: 35
Equipment: Dumbbell
Base of support: Standing
Rest between sets: 30
Comments:
Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| 12/08/2021 | 6 | 3 | 35 | 30 | Initial values |
Exercise group 4
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| Initial set |
Group 4 Exercise 1
Exercise 1 name
Movement:
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 4 Exercise 2
Exercise 2 name
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Exercise group 5
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| Initial set |
Group 5 Exercise 1
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 5 Exercise 2
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Exercise group 6
Times to repeat the group: 1
Rest between groups or group repeats: 60 seconds
Group progress history
| Date | Repeats | Rest | Other |
|---|---|---|---|
| Initial set |
Group 6 Exercise 1
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |
Group 6 Exercise 2
Exercise 2 name
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Exercise progress history
| Change Date | Reps | Sets | Weight | Rest | Other |
|---|---|---|---|---|---|
| Initial values |